{"id":352,"date":"2015-07-12T19:17:51","date_gmt":"2015-07-12T18:17:51","guid":{"rendered":"http:\/\/rungigettorun.com\/?p=352"},"modified":"2015-07-12T19:17:51","modified_gmt":"2015-07-12T18:17:51","slug":"north-downs-way-marathon-training-week-1","status":"publish","type":"post","link":"https:\/\/luigifumero.com\/run\/2015\/07\/12\/north-downs-way-marathon-training-week-1\/","title":{"rendered":"North Downs Way Marathon training (part 1)"},"content":{"rendered":"

Only 2 weeks before the next marathon <\/a>so I kept on training but slightly lowered the intensity.<\/p>\n

On Tuesday I went out for an easy 12k run<\/a>. My legs felt really tired but after 7k I felt better and ran through Bushy Park and the young deer with a bit more speed.<\/p>\n

Wednesday was the speed training day and I did a warm up and then 5×1000 at around 3:50 <\/a>m\/km with 2 minutes rest, for a total of 12k in the wind and rain (where is the summer gone?). I suffered quite a lot. Probably the long week ends, the wind, don’t know, but it felt like I was giving it all.<\/p>\n

On Thursday I went for an easy run (15k at 4:38 m\/km<\/a>) via Richmond Park. The new part I have never explored before is really cool, that wild hill (see last post<\/a>) is really fun to run both up and down.<\/p>\n

Friday I ran 5km of warm up<\/a> and then 5k sort of fast (at 3:54 m\/km)<\/a>. It was very cold in Bushy Park, almost like May, and we are in July! At the end of the warm up I had a bit of fun with the GPS.<\/p>\n

\"gps\"<\/a><\/p>\n

On Saturday I did a long run. 30k at 4:45<\/a> on the path from Hampton Court to Weybridge. I felt pretty tired at the end and happy to be back home. It was a very hot day. I also decided not the eat any gels to learn to burn fat better. I don’t know about burning, but I definitely sweated. I lost 3kg in 2 hour 22 minutes!<\/p>\n

Sunday I did the usual 20k around Richmond Park<\/a>, again looking for the outer smaller paths. Took it easy, but had fun. Nice way to finish the week.<\/p>\n

Overall nothing special this week. 101km in total<\/strong> and now it’s time to taper.<\/p>\n

Have fun!<\/p>\n","protected":false},"excerpt":{"rendered":"

Only 2 weeks before the next marathon so I kept on training but slightly lowered the intensity. On Tuesday I went out for an easy 12k run. My legs felt really tired but after 7k I felt better and ran through Bushy Park and the young deer with a bit more speed. Wednesday was the […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[65],"class_list":["post-352","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-training"],"_links":{"self":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts\/352","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/comments?post=352"}],"version-history":[{"count":0,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts\/352\/revisions"}],"wp:attachment":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/media?parent=352"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/categories?post=352"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/tags?post=352"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}